Fitness
A. EMOTM 8:
3 push jerks w/ 1s pause in receiving position
B. Back squats
4×3; Building; Rest 2 min
C. 5 rounds for time:
10 Russian KB swings
10 goblet squats
10 goblet step-ups, alternating
Performance
A. EMOTM 8:
3 jerk balances
*Build in weight but keep this very sharp technique-wise.
B. One and a quarter back squat
4×3; Building; Rest 2 min
C. For time:
10 front squats (135/95)
10 burpee box jump overs (24”/20”)
10 front squats (155/105)
10 burpee box jump overs (24”/20”)
10 front squats (185/125)
10 burpee box jump overs (24”/20”)
10 front squats (225/155)
10 burpee box jump overs (24”/20”)
10 front squats (255/175)
10 burpee box jump overs (24”/20”)
*10 min cap.